The human body, with its complex and awe-inspiring structure, functions much like an astonishingly efficient machine. It is composed of numerous elements, all interacting smoothly to ensure the top performance of the system. An example of this is the muscles in your upper arm, which can be reinforced by employing wrist weights. This piece will explore five distinct exercises with wrist weights, all aimed at bolstering the power and steadiness in your arms.
Dumbbell Press
Start by grabbing two dumbbells (or use an exercise band), then lie down on a sit-up bench or some other type of flat surface for support. Your feet should be planted firmly on the ground about hip-width apart, with your knees bent at 90 degrees so that they form right angles from your hips to your feet. The weights should be hanging directly above your shoulders.
Now, separate your arms by pointing them away from each other until they are at a 90-degree angle with the dumbbells pointing straight up. From this position, separate your arms by pushing the weights straight up and towards one another so that they meet – it will look as if you were hugging someone standing directly in front of you. Then separate your arms again and return to the starting position, then repeat a couple of times for a good workout.
Wrist Curls
Start by sitting on a bench or flat surface with your feet planted firmly on the ground about hip-width apart. With one weight in each hand, place your forearms on your thighs so that they are completely flat against the surface, with your palms facing up. Curl the weights towards you by bending at the wrist until your hands are in front of you and pointing towards your feet, then slowly straighten out once more for a good workout.
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Three-Way Shoulder Raise
Start by curling one weight up towards your shoulder, then curl it back down along your side. Then separate your arms to either side of you with the dumbbell still in the same hand as the first movement, and bring it back up to your shoulder – now they should both be pointing towards the ceiling. Separate them again by pushing them out along the diagonal with palms facing down. Then bend at the elbow and bring them back towards your shoulder, then extend again for a good workout.
Lat Pull-Downs
Start by attaching one weight to each end of an exercise band, sit on a bench or some other type of flat surface with knees bent at 90 degrees so that they form right angles from your hips to your feet. Your feet should be planted firmly on the ground about hip-width apart, with your back straight and your head facing forward. Gently pull one weight down by bending at the elbow until it is in line with your shoulder, then release – do not use a jerky motion! Then repeat for a couple more reps, then switch sides for an equal amount of time.
Lateral Raises
Start by bending at the elbow and bringing one weight into line with your shoulder, then extending it back out again along the side of your torso – this is similar to a “goodbye” motion you might make with someone standing next to you. Keep your upper arms stationary and only move at the elbow. Then repeat on your other side for an equal amount of time, then return to the first side again – that is one rep.
There are a lot of benefits to using wrist weights, or any weight for that matter. You can tone and sculpt your upper body by adding resistance to fundamental movements that you would typically do or as part of another more complex exercise. For example, as mentioned earlier, you can try the exercises listed above as part of a total upper body workout or try some other basic exercises such as bicep curls and triceps extensions for an all-over body workout using weights.
You’ll be able to track your progress and see how much weight you can begin with and then add until it becomes too easy for you. If you’re starting, we recommend that before adding any weight at all, try doing these exercises without wrist weights first – if they’re too easy for you even without the added resistance, then go ahead and add some right away.
On the Err of Caution
Wrist weights can also decrease your risk of injury by adding some extra resistance to the exercises you do. Still, there’s a catch: If you use too much weight and add it before it is necessary for the progression of your body weight, you will increase your chances of getting hurt.
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Adding wrist weights is always optional! If you’re starting with weight training, it is a good idea to start without weights at all, and then as your body gets more toned and sculpted, you can try the same exercises with weights on. It would help if you also were careful to watch your form, as some of these exercises might require a bit of flexibility to do upright.
Remember: Don’t rush! Adding too much weight is one of the most common mistakes people make when starting with weights, so slow and steady wins this race. This is especially true if you want to avoid injuries – injuries that will set you back further than just the time lost doing the exercise because it hurt to do it with bad form.
Conclusion
So there you have it – 5 exercises that you can try with wrist weights to help you develop upper body strength and stability. Remember to always warm-up, do a couple of reps without weights first as part of your warm-up, and remember not to rush!
